“I was never one to go to a doctor to begin with.  But now, with all the time I spend taking care of my father, finding the time to take care of myself is impossible.”  These are the words of Brian, a 69-year-old retiree who has been a live-in caregiver for his 94-year-old father for 12 years.  Pressed further, Brian admits that he hasn’t just missed his yearly doctor appointments; he hasn’t had a dental cleaning, a colonoscopy or a cholesterol screening since his caregiving responsibilities became intense five years ago.

Unfortunately, neglecting one’s own health is a common problem among our nation’s 44 million family caregivers and it can really take its toll.  According to the Family Caregiver Alliance, caregivers report chronic conditions (including heart disease, cancer, diabetes and arthritis) at nearly twice the rate of non-caregivers and suffer from higher rates of physical ailments such as acid reflux, headaches, obesity, and infections.

Is it possible to take care of yourself while caring for a family member?  Absolutely, though you may have to get creative. At the Visiting Nurse Service of New York, we have a caregiver in our program who leaves the house only a few hours per week to do the grocery shopping.  But she has managed to maintain her own health by cooking and eating healthy meals, doing exercise tapes in her living room, and changing doctors to the same ones her mother goes to, so at least she can get her check-ups in.  They even had mother-daughter mammograms this year.

Here are some tips that can help caregivers stay healthy:

• Take the time to cook and eat wholesome meals.
• Exercise most days to prevent weight gain and maintain a healthy heart.  Remember: consistency is more important than intensity.
• Get annual checkups, screenings, and flu shots, even if it means switching to your family member’s doctors.
• Take vitamins and prescription medications and remember to refill them on schedule.
• Try to get a break. Respite programs can give caregivers relief  for few hours, a full day, or even overnight.  Caregivers are surprised at how energized they feel after even one full night’s sleep.
• Join a support group, whether it’s in person or over the phone, to connect with others in similar situations and share tips and coping strategies.

Many caregivers struggle to find the time and energy needed to attend to their own health, but it’s important to remember—you can’t take care of anyone else effectively if your own health is suffering.

Click here to read a fact sheet on caregiver health from the Family Caregiver Alliance.

Judy Santamaria, Director of Caregiver Support
Visiting Nurse Service of New York